Weight & Muscle
Foods for fat loss, satiety, and building muscle.
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Browse Weight & Muscle
Protein & MuscleHow much protein, which sources, and when it matters for building muscle.
Fat Loss & FoodsFoods and eating patterns that support fat loss without losing muscle.
Satiety & AppetiteWhat actually keeps you full, and the foods that quiet appetite.
Muscle SupplementsCreatine, protein powders, and what the trials really show.
Key nutrients
All nutrient guidesFoods high in LeucineLeucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.
Foods high in FiberFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.
Foods high in IsoleucineIsoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.
Foods high in ValineValine is a branched-chain essential amino acid that supports muscle metabolism and tissue repair.
Sugar: foods to watchSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.